3 Yoga Poses That Can Do Wonders For Your Sleep


Edward Vilga, a yogi with 30 years' experience and the author of Yoga in Bed, shares three of the best moves you can do to relieve workday tension and ease into a peaceful night's sleep.

By Kathryn Wallace

Modified Goddess
Nick Iluzada
While in bed, lie on your back and bring the soles of your feet together, allowing your legs to fall to the sides in a diamond shape. Raise your arms above your head and lengthen your neck. (You can place a pillow under your head or shoulders to ease any tension.) Then hover your pelvis over the mattress for a moment to straighten your lower back, dipping your tailbone toward your feet. Hold for about 12 breaths.
Spinal Twist
Nick Iluzada
Still on your back, straighten both legs and stretch your arms out to the side, palms up. Bend your right knee so your foot is flat on the mattress and pulled close to your behind. Then draw the bent leg across your body and use the opposite hand to apply light pressure to the top of the thigh. Gently turn your head to your open palm and hold for ten to 12 breaths. Repeat on the other side.
Upside-Down Relaxation
Nick Iluzada
Form an L shape with your body by placing your legs against the wall at the head of your bed (or against your headboard if you have one) with your back flat on the mattress and your arms above your head or crossed on your chest. Slowly inhale and exhale for a few minutes. You'll find this especially restorative if you've been on your feet all day. Waking up in the middle of the night? Try this 3 a.m. yoga routine to get back to sleep fast.
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